SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.
NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES.
#2 INCLINE ROWS ON BENCH
#3 MEDIAL AND FRONT DELTOID RAISES.
ASK YOUR COACH FOR MORE MODIFICATIONS.
3 rds weight plate warm up
10 GTO/H …Touch ground, curl and press overhead ……don’t do O/H
8-10 O/H weight plate, start kneeling and go down down up up . keep WP close to chest “NEW”
8 per side backward lunge with rotation using weight plate, keep plate close to body
12 standing straight arm banded pull downs… keep core tight
#1 Push Press 8 6 4 2 2 , Do landmine presses if neck or shoulder issues
#2 Pausing Front Squat *Build every 2 minutes for 12 minutes
1 pausing front squat 0/3/0
1 regular front squat
*Build every 2 minutes for 12 minutes for RX
#3 In 4:00 x As Many Rounds as possible with Time remaining
20/15 Calorie Row
40 Jumping jacks
7 Front Squats (165/115)